3/2/1 Cycle 9 Week 1 Day 2
50 minutes
Deadlift Day
all lifts raw double over unless noted
Training Max - 430
Warmup
135 x 5
175 (40%) x 5
215 (50%) x 5
260 (60%) x 3
Weight (Goal) Actual
280 (5) 5
325 (5) 5
365 (3x3) 3x3 O/U w/liquid chalk
I hate the first week. Ramp sets all felt smooth and easy. Top sets felt waaay too heavy.
AMAP Front squats
135 x 8 x 3
Yeah I know this is light weight but I haven't done fronts in forever, and they sucked plenty after deads. So AMAP is used loosely today haha!
RDL
245 x 8 x 3 +6 reps
Last couple of reps got a grunt or two out of me
Kneeling cable crunch
no time today
Cardio
^^^see above^^^
So not the greatest session in the world, but I got done what needed to be done. On a side note, had a kid come up to me during my deads and ask me if I "used" to be a powerlifter. LOL, so I have gained enough size to look like I "used" to be a powerlifter. Next stop, current powerlifter size status hahaha
